Perform this exercise standing on one leg and
using only one arm at a time. Alternate L arm/right leg - R arm/left leg,
L arm/left leg - R arm/right leg then 2 min break and repeat. This is (1)
set. No rest between first 4 sets.

Back

Narrow
Grip Chins

E

BW

AMAP

*

15 sec

30 sec

Remember warm-up
sequence. In all chin exercises, lower to almost full extension and raise
body weight so that arms are pulled to below parallel position. PERFORM AS
MANY REPS AS POSSIBLE IN TIME ALLOTTED even it you can only do 1 or 2.

Wide Front Chins

E

BW

AMAP

*

15 sec

30 sec

Pull body weight
up to chin level.

Single arm pulls

B

70%

12-15

8

*

30 sec

Using cable
crossover rack, perform using (middle high cable position. Standing on one leg
pull down using cable crossover handle. Use only one arm at a time.
Stretch at top and pull down to side. At end of stretch palm should
be facing inward. Perform the same as in cable crossovers (set
method). L/R/L/R rest.

Abs

Hanging Leg
Raise

B

70%

12-15

6

*

30 sec

Perform using
arm slings or leg raise stand.

Russian Twists

A

*

20

6

*

20 sec

Knees bent,
partner standing on toes for support. Three position Left side (45 degree
up and away from body), Mid (over head) and Right Side (45 degrees up and
away from body). Use abs to through ball or obliques (sides)

Standing
Side Throw

B

*

20

4

*

30 sec

Standing with
feet shoulder width apart and inside shoulders towards each other, holding on to 10-15 lb medicine ball, start with
ball to side and toss to partner (by bringing ball across your body), catch on return and rotate
returning to original position and throw back. Alternate sides.

Cardio

Bike
Ride

A

*

Ride bike for 30
minutes with heart rate in aerobic threshold. An alternate would be to do
a 30 minute run. Your choice. Stretch out well after.

Day
58

Legs,
Shoulders, Calve and Forearms

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio

Spinning Bike

A

-

-

-

-

-

Perform 15 minute warmup

Legs

Hack squats

B

60%

10-15

8

1 min

Warm-up to desired weight. This
is a drop and catch exercise. Drop into position (thigh just above
parallel) and hold for a total of 20 secs, press and lower completely 10
times explosively. This is represents one rep. Perform 10 cycles.

Step - ups

B

65%

10-15

8

45 sec

Using bar or DBs, explode
upwards and land on alternate leg, immediately explode into extension
changing feet when landing on the top of the board. When finished jump as
high as you can for 8 reps. This counts as one 'full-rep" (10-15
step-ups then 8 full jumps after equals one set).

Bike Sprints

B

*

*

20

10 sec

20 sec

Done this before.

Hamstrings

Core Leg Curl

A

BW

12-15

6

1 min

Use one leg on core ball (we did
this one previously)

Good Mornings

A

65%

12-15

6

45 sec.

Use bar or DBs. Keep legs and
lower back straight. Bend forward at the hips and pushing the butt back.
Keep bar close to body as you lower and stretch.

Perform first set of
10 reps at a moderate pace "feeling the exercise". Wait 30 sec
and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait
30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP
(as many as possible) 10 sec work/ 20 sec. rest. WORK HARD!!!!! Perform
front laterals standing on one leg. Keep abs tight. Side
laterals use both legs on the floor. T-Bar position with elbow rotated out
and upwards to increase load demand on the back of the shoulders.

DB Side Lateral

C

65%

AMAP

10

10 sec

20 sec

Reverse Pulls
(T-Bar)

C

70%

AMAP

10

10 sec

20 sec.

Calves

DB Calve Raise

B

65%

15-20

6

*

30m sec.

2 stage. Extension to mid point
then drive to full extension and hold. Lower in control. Use calve raise
board.

Perform high cable curls for long
biceps head on one leg as before.
LINK The rest comes after the
second arm has been completed. (work L, work R, and then 20 sec rest)

Triceps

Cable Press

E

70%

AMAP

12

10 sec

20 sec

Warm-up to training
weight as before

Reverse Cable Press

E

70%

AMAP

12

10 sec

20 sec

DB Press

B

65%

20

6

*

30 sec

Perform on core ball using one leg
only. Alternate left and right rotating at top of movement. Feel stretch.

Calves

Calve DB Raise

B

70%

12-15

10

*

30 sec

Perform using DBs and on
calve raise board using only one leg at a time.

Stepper Calve

B

*

20

20

*

20 sec

Using moderate tension perform 20
each leg, rest for 20 sec (slow light pace) and then sprint for 20, etc.

Toe Raise

Standing Toe Raise

B

BW

20

10

*

20 sec

Standing with heels on calve raise
board, pull toes up as high as possible and then lower to stretch. Hold at
top for 3 sec.

Forearms

Standing Bar curls

B

70%

20

8

*

20 sec

As before with bar behind back.
Explosively.

Cable Rotations

B

50%

20-30

6

*

-

Grab
triceps rope handle. Clipping into low cable position, knee and place
wrist on knee with palm up and hand free to rotate. Rotate wrist over to
inside position L and R wrists and then rotate outwards by changing body
position and then perform L and R. This counts as one complete set.

Day
60

Shoulders,
Legs and Forearms

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio

Spinning Bike

-

-

-

-

-

-

15 minutes

Shoulders

Explosive Rows

E

80%

8-10

8

45 sec

Warmup to training weight. We have done this
one before. Bar to top of knees and explode upwards, rotating wrists over
at top of movement.

Cable Lateral Raise

E

65%

AMAP

10

10 sec

20 sec

You know the drill. Warmup first. Perform 10
seconds work left side, immediately switch to right side, 10 sec rest
and then repeat. Stand on one leg alternating base leg as you move through
sets.

Cable Reverse Lateral Raise

E

65%

AMAP

10

10 sec

20 sec

Low position on the cable rack. Bend over 45
degrees and perform as lateral raise exercise. Alternate left and right
sides. Bend knees and perform standing on one leg again switching base leg
as sets progress.

Legs

Stair Run

C

*15LB

DBs

*

3

*

2 min

Find a set of steep stairs that have a
minimum of 12-15 steps per floor. Grabbing DBs run in the following order:
10 flights front singles (rest) 10 flights L crossover singles (rest) 10
flights R crossover singles (rest) 10 flights double stairs and rest. This
counts as one complete set. Perform this 3 times. Up the stairs as fast as
possible. You may find that wrist straps help your grip (oh yeah, this is
grip and forearm day as well. 00Ps.)

Perform single cable press down
standing on one leg. Use format above (cable curls).

DB Press

B

70%

15-20

8

*

30 sec

Stand on one leg. Alternate left
and right arms rotating at top of extension. Rest then change legs.

Abs

Hanging leg raise

B

BW

20

6

*

30 sec

Lower leg raise crunch. Side
crunch L, Front, and to the R side counts as one set.

Medicine ball toss

B

12 lb ball

20

6

*

30 sec

Throw ball to partner with arms
extended over head. Use abdominals as the primary mover to gain momentum
to toss ball not the triceps and lats. Stay up, have partner hand you the
ball and repeat. Roll your torso into position (roll lower back up).
Perform side throws Left for two sets, Middle position for two sets and
Right for two sets.

Warmup to training weight. We have
done this one before. Bar to top of knees and explode upwards, rotating
wrists over at top of movement.

Cable Lateral Raise

E

65%

AMAP

10

10 sec

20 sec*

You know the drill. Warmup first.
Perform 10 seconds work left side, immediately switch to right side, 10
sec rest and then repeat. Stand on one leg alternating base leg as
you move through sets.

Cable Reverse Lateral Raise

E

65%

AMAP

10

10 sec

20 sec*

Low position on the cable rack.
Bend over 45 degrees and perform as lateral raise exercise. Alternate left
and right sides. Bend knees and perform standing on one leg again
switching base leg as sets progress.

Legs

Stair Run

C

BW

*

3

*

2 min

Find a set of steep stairs that
have a minimum of 12-15 steps per floor. Grabbing DBs run in the following
order: 10 flights front singles (rest) 10 flights L crossover singles
(rest) 10 flights R crossover singles (rest) 10 flights double stairs and
rest. This counts as one complete set. Perform this 3 times. Up the stairs
as fast as possible. You may find that wrist straps help your grip (oh
yeah, this is grip and forearm day as well. 00Ps.)

Cool
down

Stretch and bike
ride

A

-

-

-

-

-

15 minutes bike
- stretch as long as it takes.

Day 63
OFF ENJOY. WEEKS 10-15 become two per day with sport specific
training. GOOD LUCK!